Ducan diet: phases, daily menu, table, recipes

Almost all diets have a temporary effect. Usually, with the return to the usual stereotype of nutrition, the body regains the lost weight, and sometimes increases.

Dukan's diet helps not only to lose weight quickly, but also to consolidate the result. Unlike other monogamous diets, Ducan's menu contains many delicious and healthy recipes.

Everything you need to know about the Ducan diet

As a doctor, Pierre Ducan has developed effective weight loss techniques over the years. Its development is a high-protein diet with minimal carbohydrate intake at a certain stage. In the first stages, all fats are completely excluded.

This technique is good because the consumption of protein, even in large quantities, does not lead to the deposition of excess weight.

Unlike simple carbohydrates and fats, proteins can be consumed in unlimited quantities, but for each organism individually. Despite all this, you need to be careful about your own health, as the diet contains not only pros but also cons.

Benefits of the diet:

• rapid weight loss due to low-calorie, low-fat foods;
• consolidation of the result, thanks to the correct exit from the diet;
• the diet will not lead to loss of muscle mass due to the large amount of protein products;
• the body gets all the amino acids;
• salt is not excluded, unlike many other diets that lead to deterioration of bone structure and dehydration;

cons:

• the acid-base balance is disturbed;
• due to the lack of fat, the work of the gastrointestinal tract is disturbed;
• renal function deteriorates due to the large amount of protein consumed.

Stages of the Ducan protein diet

Dukan divided the method of nutrition into four stages. Each of them allows certain products, but preference is still given to proteins. The doctor competently compiled the diet, gradually adding variety to the menu.

Stages of the Ducan diet:

1. Attack;
2. alternation;
3. Repair;
4. Stabilization.

The first two are aimed at weight loss, the last two are aimed at maintaining the result. Each of them is given a certain amount of time.

Attack phase

The first stage "Attack" contains only protein products. At this time, there is instant weight loss due to the removal of large amounts of fluid from the body. This is very motivating for weight loss, but it should be understood that it is not fat that is lost, but water.

Then the body gradually reaches the fat, only after consuming glycogen from the liver. Therefore, the phase does not contain carbohydrates, otherwise the weight will not decrease quickly.

During the first phase, one tablespoon of oat bran is allowed. This is the only carbohydrate allowed at this stage.

This amount of bran will not prevent weight loss, but will also prevent the disruption of proper bowel function, as it contains fiber.

Remember to consume plenty of purified water every day. Approximately thirty milliliters for each kilogram of weight.

Because protein is consumed in unlimited quantities, water serves to help release ammonia, a product of protein breakdown. This is the most difficult period in the diet. The stage should last no more than a week. The products are not allowed to be cooked in oil, non-stick coating and grill are used for frying. It can be baked, boiled, steamed.

> zxtable border = "1" cellpadding = "0" >Approved products Allowed in limited quantities Poultry (chicken, turkey, quail) Pork Veal, veal Lamb Rabbit 2 egg yolks Fish, caviar 1, 5 tbsp wheat bran Squid, shrimp, mussels, oysters, octopus Salt, spices, mustard, lemon juice Egg white milk 1, 5% Kefir 0%, cottage cheese 0%, milk 0% Crab sticks Veal liver, chicken 1 hour cocoa 14%

A detailed menu for each day may look like this:

> zxtable border = "1" cellpadding = "0" >Days of the week Breakfast Dinner afternoon tea Dinner Monday Omelet with cottage cheese and herbs, coffee with milk Baked chicken fillet in sauce Kefir with bran Roasted mackerel in lemon juice Tuesday Fat-free cottage cheese, sugar-free tea Chicken cutlets with bran and stewed eggs Skim milk Veal steak without oil Wednesday 2 boiled eggs, coffee Chicken liver without oil Low-fat yogurt, bran boiled squid Thursday Cottage cheese, bran, kefir Hake fillet cutlets with steamed egg Cottage cheese casserole roasted rabbit Friday Low-fat tofu with bran, coffee with milk Chicken fillet broth yoghurt Seafood cocktail Saturday Omelet with seafood, tea Quail meat in the oven Kefir, bran Turkey liver in a pan without oil Sunday Cottage cheese casserole with bran, coffee Roast turkey fillet Cottage cheese with low-fat yogurt Stewed chicken fillet in soy sauce

Recipes for the menu at the "Attack" stage.

Omelet with cottage cheese and herbs

One serving contains 40 grams of protein. Bake in a pan with a non-stick oil-free coating over low heat.

products:

• 2 eggs with yolks;
• 3 proteins;
• 100 grams of nonfat cottage cheese;
• a small amount of fresh herbs;
• sol.

cooking:

1. Separate the egg whites from the yolks;
2. Add two whole eggs and beat into an omelet;
3. Knead the cottage cheese and mix with the eggs;
4. We put out a slow fire;
5. Add a pinch of salt and herbs.

Make a light and hearty breakfast.

Roast chicken fillet in soy sauce

In anticipation of one serving - 200 grams of chicken fillet. The protein content in the dish will be approximately 45 grams.

products:

• 200 g chicken fillet;
• 1 clove of garlic;
• salt, spices to taste;
• 1 tbsp soy sauce.

cooking:

1. Wash the chicken fillet under running water;
2. Squeeze the garlic through the garlic press;
3. Mix the garlic with the spices, adding soy sauce and salt to taste;
4. Pour the sauce over the fillet on all sides;
5. Preheat oven to 180 degrees;
6. Place the fillet in a roasting sleeve, closing on both sides;
7. Spread on a sheet and in the oven for 40 minutes.

The fillet is tender and tasty.

Roasted mackerel

For one serving - 200 grams of fish. Approximately 32 grams of protein per serving.

products:

• whole mackerel;
• 2 slices of lemon;
• salt, spices for fish.

cooking:

1. We clean the inside of the fish, remove the gills and rinse under water;
2. Make a few cuts across and put lemon slices in them, if desired, pour lemon juice on top;
3. Salt, spices to taste;
4. Preheat oven to 180 degrees;
5. Spread the fish on a sheet and in the oven for 40 minutes.

Incredibly juicy and tasty fish.

"Alternation" phase

At this stage of the Pierre Ducan diet, the addition of vegetables is allowed. During this time, a significant amount of subcutaneous fat is lost.

The period is unlimited in time, ends when you reach the required weight. Some days remain protein, others are mixed (proteins, vegetables).

The alternation takes place in the following combination: one day is protein, the second is mixed; or two days protein, two mixed; and so on for a maximum of five days.

The more overweight, the more days to alternate.

All low-carbohydrate vegetables high in fiber are allowed: all kinds of cabbage, zucchini, carrots, onions, beets. Foods containing starch, sugar and fats are prohibited: potatoes, pasta, avocados, legumes. The amount of oat bran is increased to two tablespoons.

Sample menu for each day:

> zxtable border = "1" cellpadding = "0" >Days of the week Breakfast Dinner afternoon tea Dinner Monday Cheesecake with oat bran, coffee Boiled chicken breast with stewed cabbage Cottage cheese, kefir Roasted pollock in foil with beets Tuesday Omelet of two eggs with pieces of chicken fillet, tea Chicken liver with onions and carrots Yogurt, bran Turkey fillet with salad of cucumbers, tomatoes, herbs Wednesday Cottage cheese with bran, coffee with milk Vegetable cream soup Tofu cheese, green tea Roasted tuna in lemon juice Thursday Cheesecake with bran, tea Boiled squid, pumpkin caviar Cottage cheese, kefir Cauliflower in egg batter Friday Fried eggs, coffee Fish soup with vegetables Yogurt, bran Chicken cutlets with carrots and onions Saturday Beef liver casserole, tea Beef cutlet, beet caviar Cottage cheese casserole with bran Cod liver salad, eggs, lettuce in soy-lemon sauce Sunday Salad of cheese, bran, herbs, seasoned with kefir Chicken fillet stewed with broccoli and carrots Cottage cheese, yogurt Grilled fish with vegetables

Recipes for the stage "Alternative".

Chicken cutlets with carrots and stewed onions

Ingredients:

• 500 grams of minced chicken;
• 1 medium onion;
• 1 carrot;
• 1 egg;
• salt pepper.

cooking:

1. Add the egg to the minced meat and stir;
2. Finely chop the onion;
3. Grate the carrots on a coarse grater;
4. Add a little salt and pepper;
5. Mix the minced meat;
6. Put the chops in a slow cooker with small balls;
7. Select the "steam" mode, leave for 40 minutes.

One serving per meal consists of three small chops.

Baked pollock fillet with beets

Ingredients:

• 2 pieces of pollock fillet;
• 1 beet;
• juice of half a lemon;
• salt, spices for fish.

cooking:

1. Remove the ridge from the fish, rinse thoroughly;
2. Peel a squash, grate it and cut it into circles.
3. Spread the beets on the foil, fillet on top;
4. Pour lemon juice, add salt and spices;
5. Put in the oven preheated to 180 degrees for 40 minutes.

cod liver salad

Ingredients:

• 180 grams of canned cod liver in its own juice;
• 10 lettuce leaves;
• 2 eggs;
• 1 tsp mustard;
• half a lemon;
• 1 tablespoon soy sauce;
• 0, 5 cloves of garlic.

Preparation of sauce:

1. In a saucepan, combine soy sauce and lemon juice;
2. Squeeze the garlic into the mixture through a garlic press;
3. Add mustard and mix well.

Salad preparation:

1. Squeeze the juice of cod liver;
2. Boil two eggs, cool and cut into cubes;
3. Wash the lettuce leaves and cut into small strips;
4. Add the dressing to the salad and stir.

It is advisable not to add salt as it is already present in the soy sauce.

Fixing stage

This stage is designed to consolidate and retain the result. Consolidation can take a long time, depending on the weight lost. The more weight you lose, the longer this period will last. Every kilogram lost must be fixed for ten days. Thus, if you lose 10 kilograms, the stage will take 100 days.

During this period, fruits are allowed, except for bananas, figs, cherries, cherries. But no more than one fruit a day. Once a week it is allowed to include a portion of potatoes, rice, pasta, buckwheat. At this stage, you should stick to a protein diet one day a week.

Menu for each day:

> zxtable border = "1" cellpadding = "0" >Days of the week Breakfast Dinner afternoon tea Dinner Monday Cheesecake with bran, tea Chicken liver, fresh cabbage salad with cucumber A green apple Chicken cutlets with carrots and onions Tuesday Omelet with cottage cheese and herbs, coffee Baked chicken fillet in sauce Kefir with bran Roasted mackerel in lemon juice Wednesday Cottage cheese, coffee with milk Rice with vegetables Grapefruit Beef cutlet, beet caviar Thursday Omelet of two eggs with pieces of chicken fillet, tea Vegetable cream soup pear Turkey fillet with salad of cucumbers, tomatoes, herbs Friday Fried eggs, coffee Fish soup Milk shake from berries and kefir Cauliflower in egg batter Saturday Cottage cheese casserole with bran Roast turkey fillet with vegetables apple, yogurt Roasted mackerel in lemon juice Sunday Chicken cutlets, tea Chicken fillet stewed with broccoli and carrots Orange Salad of cheese, bran, herbs, seasoned with kefir

Recipes for the consolidation stage

Milk shake from berries and kefir

Ingredients:

• 250 grams of kefir;
• 0, 5 tablespoons raisins;
• 0, 5 tbsp blackcurrant.

cooking:

1. Wash the fruit under running water;
2. We put it in a blender;
3. Add kefir and beat.

Chicken fillet with brown rice and vegetables in a slow cooker

Ingredients:

• 500 g chicken fillet;
• 1 cup brown rice;
• 300 g of white cabbage;
• 300 g Brussels sprouts;
• 300 g cauliflower;
• 1 carrot;
• salt, spices.

cooking:

1. Wash the fillet and cut into large cubes;
2. Wash the rice, add to the meat;
3. Cut the white and cauliflower into equal pieces;
4. Cut the carrots into circles;
5. We put all the products in a slow cooker;
6. Pour three glasses of water;
7. Add 1 tsp salt and spices to taste;
8. We set the "Quenching" mode for 40 minutes.

Stabilization stage

At this stage you can solve your favorite dishes and foods. The stage can last exactly as long as you want to keep the result. But you must adhere to the basic principles of proper nutrition:

• the menu should contain as little saturated fat as possible;
• carbohydrates in the morning;
• less flour and jam, but it is better to exclude completely;
• consume a lot of water;
• be sure to use fiber;
• Salt food as little as possible.

What the menu might look like:

> zxtable border = "1" cellpadding = "0" >Days of the week Breakfast Dinner afternoon tea Dinner Monday Oatmeal with dried fruit, coffee with milk Buckwheat porridge with stewed vegetables banana Chicken fillet, salad with olive oil Tuesday Slice of wholemeal bread with hard cheese, coffee Baked potatoes, lightly salted fish Cottage cheese casserole Roast rabbit, fresh vegetables Wednesday Omelet, tea Rice with vegetables in a slow cooker Fruit Salad Veal in sour cream, vegetables Thursday Cottage cheese, coffee Roasted fish Kefir, bran chicken cutlets Friday Cheesecakes with honey Pasta with grated cheese Milk shake with banana Olivier with homemade mayonnaise Saturday Oatmeal with milk, coffee Pork steaks with cheese, vegetables Cottage cheese Salad with vegetables and seafood Sunday 2 boiled eggs, bread with cheese, cocoa Meat and potato soup Grapefruit, kefir Steamed fish

Recipes for the stabilization stage

Veal in sour cream

Ingredients:

• 500 g of beef;
• 200 g sour cream 15%;
• Sunflower oil;
• salt, pepper.

cooking:

1. Wash the meat and cut into strips 2 cm wide;
2. Heat the pan, add oil;
3. Fry the meat until golden brown, add salt and pepper to taste;
4. Put on low heat and add sour cream;
5. Cover with a lid, simmer for 15 minutes.

Diet salad with homemade mayonnaise

Ingredients for mayonnaise:

• 1 egg;
• 250 g of sunflower oil;
• 1 tablespoon lemon juice;
• 1 tsp mustard;
• salt, sugar.

preparation of mayonnaise:

1. Beat the egg in a deep bowl and add the oil. Beat with a mixer or beat by hand;
2. Add mustard;
3. Sugar and salt to taste;
4. Beat the mixture with a mixer.

Ingredients for salad:

• 500 g of boiled potatoes;
• 4 boiled eggs;
• 3 pickles;
• 300 g of boiled sausage;
• 1 can of canned peas.

Salad preparation:

1. Chilled potatoes, cut into cubes;
2. Cut the eggs into cubes;
3. Add diced sausage;
4. Cut the cucumbers and add the peas;
5. Mix all ingredients well with mayonnaise.

This dish is allowed once a week.

How to get out of the Ducan diet

Remember: the easier it is to lose weight, the easier it is to gain weight. Therefore, in order not to regain the lost weight, it is necessary to gradually and gradually introduce new foods into the diet.

Especially after a protein diet, the body is able to quickly accumulate fat. To do this, watch what and how much you eat. This should become a habit for life.

Reviews

The examinations and results of those who have lost weight are as follows:

• Woman, 35 years old: "Thanks to Dukan's diet I lost 10 kilograms of excess weight. First I ate according to the menu for the" Attack "stage, I immediately lost 3 kilograms per week. Then during the" Alternation "period, I lost another 7 kilograms fortwo months. At this stage it was much easier to stick to the menu. The "Fixation" stage lasted 70 days, after which I began to introduce my favorite dishes in the diet. The result I strongly recommend a diet for effective weight loss. "
• Woman, 29 years old: "Dukan's diet helped a lot, I lost 20 kilograms for the whole period. I ate according to the menu for each stage, alternating the diet. First I lost water, immediately lost 5 kilograms. The hardest for me and lasted 3 months. I also led an active lifestyle. The "fixation" lasted for almost six months, as I was initially very overweight. I am still going through the "Stabilization" stage, following all the recommendations, I cook according to these recipes. "

The Dukan diet can help you lose weight immediately. Despite the excellent results of the followers of the doctor, remember that every diet has its downsides. That is why it is necessary to take health seriously: check the liver, kidneys, stomach.

And only with the permission of the doctor to start losing weight. Every diet works much more effectively with physical activity. If the body expends extra energy in everyday life, this will quickly lead to the desired result.